If you're looking to get back in shape and have been putting off your training because it's too difficult or time consuming, then GPP is just what the doctor ordered!
The GPP program is a four-week training plan that will help you regain muscle strength, build endurance, and get back in shape after a long break, disease or injury.
Designed by an Olympian and approved by TOP professional athletes.
I'm 45 years old and I used to do sports when I was younger, but eventually stopped. Recently, I decided it was time to get back in shape and purchased this program because I like the schedule and the workload. After two weeks of training with Torokhtiy's General Physical Fitness program, I feel stronger, more flexible and motivated. The well-structured workouts give visible progress, which makes it worthwhile! I highly recommend it!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2026, I officially earned my PhD in Sport Science!
Yes, you can combine it with functional and cardio training or with any other activity.
Will this program completely turn me back to training shape?
THE BEST WAY TO GET BACK IN SHAPE: REBUILDING HEALTHY HABITS
As you begin to explore how to start a workout after some time away, it's more important now than ever to prioritise rest and recovery. Here are a few things to consider as you start getting back into the gym.
SLEEP
It’s during sleep that your body grows stronger from your training. As you’ll likely be upping your workout frequency, aim for 8-9 hours of good quality shut-eye per night.
STRESS
Stress levels are understandably high right now. While getting back into the gym will likely help, you may also benefit from slower practices like meditation or breath-work.
DIET
Your nutrition provides the building blocks required to get back into shape and is just as important as exercise when exploring how to get back into working out. You may already follow a specific dietary protocol, but as a general rule of thumb, opting for mainly whole foods, staying hydrated and consuming adequate protein will serve you well.
Can women do this program?
YES! We don't have any gender prohibitions regarding this training program.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
Build general physical preparation and help athletes return to regular activity/fitness after a long break, disease or injury by rebuilding muscle strength, endurance and basic conditioning.
Expected Result
Improved general fitness, regained muscle strength, better endurance, balance and coordination, reduced short-wind symptoms, improved mood/self-confidence and readiness to continue training.
Target Audience (Training Level)
No experience needed; good for beginners, returning athletes and people who need a safe, low-stress fitness restart with bodyweight/minimal-equipment training.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
4 weeks
Days Per Week
3 sessions/week
Session Duration
30 min target in description; Program Details states 40–60 min (conflicting landing info). PDF also recommends daily wellness walking 30–45 min, 5 days/week.
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (video demonstration for the exercises, plus general warm-up).
Trial / Demo Available
Yes — free demo/trial is promoted on the landing page with 3 sessions.
Payment Type
One-time purchase
Price
$44.90$24.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Recommended/useful articles, general warm-up and stretching video links, free demo with 3 sessions, and bundle options with Nutrition or Mobility for Weightlifting.
Delivery Format
Online (digital)
Should I have active internet connection after download?
General Fitness / General Physical Preparation / Strength & Conditioning
Can Be Used for Competition Preparation?
No direct competition preparation; better used as off-season/general preparation or a restart before more specific strength or sport programs.
Training Style / Methodology
Bodyweight and minimal-equipment GPP combining basic bodyweight exercises, soft bodybuilding and core drills with low stress and self-regulated breathing-based effort.
Progression Model
Gradual 4-week progression: sets/reps increase from mostly 1–2 sets to 2–3 sets, exercise variations become slightly more demanding, and load can be added only when bodyweight is too easy.
Periodization Model
Short GPP/reconditioning mesocycle with simple linear progression; not a percentage-based strength periodization plan.
Deload Phase
No dedicated deload; the entire program is low-stress by design.
Main Equipment Required
Mostly bodyweight and minimal equipment; optional light bumper plates, dumbbells or small water bottles if bodyweight is too easy. Landing FAQ also lists barbell/plates/rack/GHD/box/rubber bands, so equipment info is inconsistent.
Additional Equipment Needed
Optional light plates/dumbbells/water bottles, rubber bands, plyometric box and Shoulder Activation System per landing FAQ.
Gym Machines Needed
Not required in the PDF; landing FAQ lists GHD, creating a conflict with the no-gym/minimal-equipment positioning.
Training Location
Home or gym; no-gym friendly.
Nutrition
No dedicated nutrition plan; landing/PDF provide general lifestyle/recovery guidance and recommended nutrition articles, with a separate GPP + Nutrition bundle available.
Warm-Up Included
Yes — general warm-up before training is required/recommended and linked in the PDF.
Post-Workout Included
Yes — stretching after each workout is required/recommended and linked in the PDF.
Mobility Included
Yes — mobility/stretching and balance/coordination work are included, but this is not a standalone mobility program.
Customization Available
Yes — reduce reps if exercises are too difficult; add light external load only if bodyweight is too easy; rest until breathing is restored.
Type of Workload (Sets, Reps, Percentages)
Sets, reps and timed holds; mostly bodyweight/minimal-equipment work; no percentages.
Pregnancy / Postpartum Safe
Not specified / consult a professional
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness practice; program claims to reduce stress/improve mood and recommends stress-management practices such as meditation or breath-work.
Fixed Time/Days or Flexible
Fixed 4-week structure with 3 sessions/week, but flexible within the week; rest breaks are self-regulated until breathing is restored.
Good for returning to training and rebuilding physical shape after a break, disease or injury; not a substitute for medical rehabilitation.
Adjustable Load
Yes — reps/sets/rest can be adjusted by wellbeing and breathing; optional light load can be added when bodyweight is too easy.
Coach Feedback Included
No
Community
No
Progress Tracking
Basic — progress is tracked by completing sessions and progressing from Week 1 to Week 4; no separate dashboard/tracker specified.
Rest Day Guidance
Yes — rest breaks between sets should be based on wellbeing until breathing fully recovers; daily morning exercises and 30–45 min wellness walking 5 days/week are recommended.
Volume Level
Low to Moderate
Intensity Level
Low to Moderate
Fat Loss or Muscle Gain
General fitness, strength reconditioning and endurance; not primarily a fat-loss or hypertrophy program.
Muscles Focus
Full body: legs/quads/glutes/calves, core/abs, shoulders/rear delts, arms, back/posterior-chain support and balance/coordination.
Number of Unique Exercises
20+ exercise variations visible in the PDF.
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
PhD in Sport Science, Former Professional Athlete, 2-times Olympian; hosted 300+ seminars worldwide and guided 10,000+ athletes.
Certificate of Completion
No
Reviews
5.0/5 (based on 3 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
90%
Exclusive collaboration with
No
Program In Use Since
2022
Last Update
2026
Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
The Olympic Clean Masterclass is a very well structured program with a holistic view of training, and a wholehearted mindset, which is carried through it all. Already at the first read-through the expectation starts to rise.
The program's progression in 12 relatively short and intense sessions should be feasible for most people who want to give it a try. It will surely give you many sessions of sweat, pain, lows and highs. A basic knowledge of theory is enough to complete this programme.
That there should be so much more to learn from such a program is hugely important for developing an independent training routine. If an exercise is unfamiliar to you, you can use easy-to-understand symbols and see simple displays of each exercise in videos, which are a real support for the implementation. The program has been developed by a team of people with thorough and extensive experience in international weightlifting, physiotherapy and nutritional physiology. That fact alone is absolutely amazing. As I said, it is not time-consuming, so if you wish, there are great opportunities to add alternative exercises for the legs, or more muscle groups, to accustom the body to further training in weightlifting.
In pdf format, you can take the program with you when you travel and use it when it suits you. Here it is just a matter of continuing without obstacles. So it remains to be seen who is the last man standing.
I searched all over for a training program to learn the Olympic lifts on my own (without a coach / trainer), I discovered Torokhtiy and this program, the clarity, and comprehensive blew me away. You will not be disappointed by this program!
3.5 weeks in and not only am I not progressing I can’t hit my previous 1rm
If you’re 3.5 weeks into a snatch cycle and struggling to hit your previous 1RM, don’t panic - it’s more common than you think.
Our Snatch Cycle program includes high volume or intensity, your CNS and muscles might be too fatigued to express peak strength right now.
If you’re refining technique, your body may still be adapting to the new movement patterns.
It’s normal to feel weaker before the changes translate into a better lift. Strength progress isn’t always linear - sometimes you dip before you peak.
Our CYCLE must be fully completed (5 weeks) and by the end of fifth week it is time to taper/recover and only then to plan MAXOUT session.
And remember our motto – Warm Body Cold Mind.
Programme très bien construit qui permet de continuer de WODer tout en travaillant intelligemment en plus.
Je suis à la 5e semaine et aujourd’hui un snatch à 90% passé sans difficulté et sous fatigue.
La question c’est donc pas s’il aura un nouveau PR mais plutôt de combien !😍
I just finished my cycle and I didn't manage to improve my PR (75 kg / 165 lbs), however I definitely improved my technique, speed and strength. A bit sad I couldn't break through 75 kg but I still count it as a progress cause I improved successfull snatches ratio with lower weights (to 100% nearly). Giving 4 stars because not all exercises have proper videos linked (somebody already mentioned it). I recommend it overall, will give it a second try after finishing my clean and jerk cycle now :)
I have had two bad injuries on my shoulders because of an accident, many things were torn apart. After 1 year the strength came back for 90 % but still painful in the lock position and beginning. I did a lot of stretching which helped a bit. I started your program precisely and after 6 times the pain was almost gone and I am able to lock out with 2 x 32 kg kettlebell with ease. I am very grateful and although I do not weightlifting I am lose and explosive again. DEEPLY GRATITUDE!I I send a video doing a single heavy kb.
Its easy to follow and i like the amount of Sets. I’ve tried other training plans too—like CrossFit Weightlifting 101—but that one just killed me and my friend. It’s simply too much volume (more Exercises, more load, more Reps - thats Crossfit), or maybe I’m just too old at 51 to pull it off. :-) We are at Week 4 and we love it. My exercise form is becoming increasingly better and more stable. Whether I’ll be able to lift more weight at the end of the 10 weeks than before remains to be seen. But I expect so. I absolutely recommend the Master Diesel 2.0.
For those who wants to improve their squats like myself, look no further. The workouts are easy to follow but are effective at the same time. Great customer service from the team and it made me feel that the team is behind my success.
I tried to upgrade my order for the book and course, as I did not realize it was an option when ordering to save money, but customer service never replied back.
I just started this program and so far I love it. It is complete with mobility and core. It gives me structure and I look forward to my leg days. Highly recommend it
Nothing to say about the excercise but it’s a bit anowing to not have a way easy follow the plan with out moving from the pdf to the links, and having to create myself all playlists, I think you can create playlist allready set for the users
If you’re into weightlifting, this program is a great choice. It’s especially good if you want to focus on general weightlifting sessions. The weekly volume is well-balanced between harder and more moderate training days. I’m really enjoying the process and can already feel a lot of progress.
